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ULTIMATE TRAINING DAY

new Workouts uploaded daily
Tues-Sat 10am central

SEASON 2

UTD No.28 - SHOULDERS

7/19/2018

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MUSCLE:  SHOULDERS
EXERCISES:  9

EXERCISE 1
DB LATERAL SIDE RAISES (ALTERNATE LEFT, RIGHT, THEN DOUBLE = 1 REP) SUPER SET WITH EXERCISE 2
  • SETS x 4
  • REPS x 10/10. 8/8. 6/6. 30 (SECOND SETS AND LAST SET DOUBLE DOUBLE ARMS)
  • REST x NONE

EXERCISE 2
DB REAR DELT ROW
  • SETS x 3
  • REPS x 30. 25. 20. 15
  • REST x 90 SEC

EXERCISE 3
SEATED UPRIGHT CABLE ROW WITH DROP SET (PERFORM ON SEATED CABLE ROW MACHINE) THEN SUPER SET WITH EXERCISE 4
  • SETS x 3
  • REPS x 12/12. 10/10. 8/8.
  • REST x NONE

EXERCISE 4
SEATED STRAIGHT BAR SHRUGS TRIPLE SET (DO SINGLE ARM FIRST, RIGHT ARM, LEFT ARM, THEN BOTH ARMS)
  • SETS x 3
  • REPS x 12/12/12.  10/10/10.  8/8/8.
  • REST x 90 SEC

EXERCISE 5
SEATED SHOULDER PRESS MACHINE SUPER SET WITH EXERCISE 6 (GO BACK AND FORTH FROM EXERCISE 5 + 6 TWICE IN ROW WITHOUT REST.)
  • SETS x 3
  • REPS x A.10/A.20, B.8/B.16, C.6/C.12
  • REST x NONE

EXERCISE 6
REAR DELT FLY MACHINE (SINGLE ARM ON FIRST SETS, DOUBLE ARM ON SECOND SETS)
  • SETS x 3
  • REPS x A.10/A.20, B.8/B.16, C.6/C.12
  • REST x 90 SEC *AFTER 4 SET SEQUENCE

EXERCISE 7
CABLE REAR DELT X-UPS (ON HIGH PULLEY CROSS CABLES SO RIGHT IS IN LEFT HAND AND LEFT IS IN RIGHT HAND, AND PROCEED TO PULL DOWN TOWARDS CHEST) SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 30
  • REST x NONE

EXERCISE 8
CABLE T-BAR SHRUGS WITH DROP SET
  • SETS x 3
  • REPS x 20/20
  • REST x 60 SEC

EXERCISE 9
HIGH PULLEY CABLE CURLS (CURL TOWARDS FACE FROM PULLEY AT A HEIGHT HIGHER THAN YOUR HEAD) SUPER SET WITH EXERCISE **8
  • SETS x 3
  • REPS x 16. 14. 12
  • REST x NONE

HOWS THE WORKOUTS GOING!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub #teamNN #UltimateTrainingDay



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  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • Fit Creator
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
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    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links